Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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buy-in: Tabata Situps (8x20 seconds on/10 seconds off)

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Strength: Bench 6!

with 8 Ring Dips after each set

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WOD: 5 Rounds for Time

15 KBS 55/35#

10 Alternating Arm KB Snatches 55/35#

5 HSPU's 

Warmup: 10 minutes of

12 reverse hypers

8 cal row

4 floor presses

2 OLY bar rollouts

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Strength: Clean & Jerks 1x4, 2x3, 4x1

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WOD: 10! of

Clean @ 75% of Last clean set

2x Bar Facing Burpees

1 Dumpster Dash after each round

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Sellout: Deadlifts

1x15 @ 60%

1x12 @ 70%

1x9 @ 80%

1x6 @ 90%

***1 minute rest between each set

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Endurance: Meet at YMCA Pool @ 6 am

Team Swim - 10, 8 or 6x(50, 100, 50)

Old School Open at Elm City CrossFit

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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Strength: Front Squat 5x5 @ 75-80% of 1RM + 2 minutes of rowing between each set

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WOD: "Cindy"

20 minute AMRAP

5 Pullups

10 Pushups

15 Air Squats